According to the Foundation For a Smoke Free America, nicotine addiction is as hard to conquer as a heroin or cocaine addiction. The Centers for Disease Control and Prevention reveals that 70 percent of smokers wish to quit completely. When you consider the health risks of smoking, you can only conclude that the faster you stop smoking the healthier you will be. In order to increase the odds of success, you need to use every tool available to fight nicotine addiction. Relaxation techniques help and don't take much time.
Deep Breathing
Step 1
Inhale as deeply as you can without feeling uncomfortable. Purse your lips and exhale very slowly. Close your eyes while exhaling, and relax your head and neck, letting your head sink toward your chest.
Step 2
Visualize the stress and tension leaving your body. Imagine that it is traveling through your arms and legs and leaving through fingers and toes. Repeat three times as often as needed.
Step 3
Practice this technique until it is automatic during stressful times. When a sudden urge to smoke hits, this exercise will distract you long enough for the urge to smoke to lessen.
Walking With Meditation
Step 1
Find a safe place to walk that is conveniently close to your home. A nature trail, a sidewalk or mall is fine. Wear appropriate walking clothes.
Step 2
Walk slowly and pay attention to the movement of your legs and feet. As you lift your feet, say an action word like "moving" in your mind.
Step 3
Don't think about a destination. Think only about the placement of your legs and feet. Schedule relaxation walks once a day for the first few weeks of smoke-free living.
Meditation
Step 1
Find a quiet location. Turn off telephones, televisions or other distractions.Try to plan a time when there will not be interruptions. If there are unavoidable interruptions don't worry, just continue.
Step 2
Find a comfortable position but don't fall asleep. You can lay down, sit in a chair or on the floor.
Step 3
Consider your breathing. Take slow, thoughtful even breaths. Inhale slowly through your nose and exhale gently through your mouth.
Step 4
Gather your thoughts and focus your attention. Focus on either your breathing or an object. You can also focus on a mantra or a word that you choose. Don't get frustrated if your mind wanders, just go back to focusing your attention.
Tips and Warnings
- It takes time to learn meditation. Don't worry or be concerned if your mind wanders. See your doctor about nicotine replacement therapy or Zyban. Nicotine replacement increases chances of success by 50 to 70 percent. Call 1-800-QUIT NOW or 1-877-44U-QUIT for free quitting tips and support. Go to a gym and work out, or go someplace where smoking is not allowed like the library. Eat small meals more often throughout the day. Think positive thoughts and make a list of reasons that you are quitting. Refer to the list often.
- Don't get discouraged or feel bad if you fall back into smoking. Most people quit smoking after multiple attempts.
